Cashew nuts are high in fiber, protein and healthy fats. They also contain a variety of vitamins, minerals and plant compounds that are beneficial to health. Like nuts, cashew nuts may promote weight loss, blood sugar control and heart health. Cashew nuts are protein-packed nuts that are a good source of vitamins, minerals, fiber and antioxidants.
For most people, eating them in moderation is fine. But it's important to know what makes cashew nuts not so good for some. Overall, cashew nuts are a safe and healthy snack. However, there are some drawbacks, such as potentially unhealthy preparation techniques, possible allergies and the high content of phytates and calories.
The nutrients and healthy fats in cashew nuts are super nutritious for expectant mothers and developing fetuses. The magnesium in cashew nuts is also important for bone formation, since it helps the assimilation of calcium into the bone. You can reduce the phytate content by soaking cashew nuts in cold water for a few hours before adding them to your snacks or recipes. Cashew nuts have a fairly high oxalate content, and eating foods with a large amount of oxalates can cause kidney stones.
Cashew nuts have recently been used to make dairy alternatives, such as cashew milk, cashew-based cheese and creamy sauces based on cashews and sour cream. They are very popular with vegans and those who follow a plant-based diet, since a small serving of cashew nuts provides almost as much protein2 as an equivalent serving of meat. The creamy, nutty flavor of cashew nuts can be tempting, and it's easy to end up consuming too much at one time. With all the promising health benefits of cashew nuts, it's hard to believe that this delicious seed has any drawbacks.
People who eat diets rich in nuts, including cashew nuts, have a lower risk of heart disease than those who don't. Even after the necessary heat treatment, the outer part of the cashew nut must be removed to access the tasty product it contains. You can avoid this by soaking cashew nuts before eating them, or preparing foods with them reduces the effectiveness of the antinutrient. Depending on the brand, salted and roasted cashew nuts may contain high levels of salt and fat, which may not be healthy.
In addition to reducing LDL cholesterol rates, cashew nuts can help prevent heart disease because of their high magnesium content. In an animal study, researchers discovered that when mothers ate cashew nuts, the smaller mothers developed faster reflexes and greater memory capacity. Cashew nuts are delicious raw, roasted, salty, melty, or even mixed with nut butter or plant-based milk.